The mechanics underlying a proper sprinting motion are more similar to a series of connected jumps than to a normal walking gait. Good sprinting form maximizes the horizontal momentum of each forward stride while minimizing the amount of energy wasted bouncing up and down. Proper shoulder position, torso lean, arm movements and toe extension are all important for a fast, efficient sprint.

Starting Position

Step 1

Place your feet in the starting blocks, with your toes slightly flexed up toward the shins.

Step 2

Lean forward onto your hands, assuming a four-point stance. Your arms should be directly below your shoulders and should meet the ground at a 90-degree angle.

Step 3

Bend your lead leg to a 90-degree angle and bend your back leg to a 120-degree angle. Assume that your left leg is lead for illustration purposes, even if you lead with your right.

Step 4

Hold your head in line with your torso, facing down.

Step 5

Distribute your weight evenly across your hands and feet.

Step 6

Push off the blocks into your first running strides at the starter's signal.

Running Form

Step 1

Face straight ahead with your gaze level and head directly over your spine.

Step 2

Keep your shoulders, hips and head facing straight ahead throughout the run. Rotating these body parts wastes kinetic energy and slows you down.

Step 3

Push off your left leg as you extend your right leg, propelling your body forward.

Step 4

Rotate at the shoulders to swing your right arm forward and your left arm backward with the stride. Keep your elbows bent at a 65-degree angle and your shoulder socket relaxed and low.

Step 5

Bend your left leg back at the knee until it reaches a 90-degree angle with your hips.

Step 6

Lean your torso forward to make a 45-degree angle with the track. Keep your back straight.

Step 7

Flex the toes on your right foot up toward your shin as the foot passes under your hip.

Step 8

Land on the balls of your foot, with your knee perpendicular to the ground and your foot slightly ahead of your knee.

Step 9

Flex your right foot's toes downward into the ground as you land.

Step 10

Push off of your right foot as your body passes over, driving the knee backward and flexing the toes downward. Your leg and toes should form a 45-degree angle with the ground as you stride forward with your right leg.

Step 11

Repeat the motion with your left leg as the lead leg and your right leg as the trail leg.

Tip

Stretch and perform light cardio for 5 to 10 minutes before you run to improve your speed and to minimize your likelihood of injury.

References

About the Author

Dan Howard is a sports and fitness aficionado who holds a master's degree in psychology. Howard's postgraduate research on the brain and learning has appeared in several academic books and peer-reviewed psychology journals.